Read Sanskrit text version

Hot Yoga Class Flow And Timing Sheet

Sanskrit 1. Pranayama 2. Arda Chandrasana 3. Padahastasana 4. Utktasana 5. Garurasana 6. Dandayamana Janushirasana 7. Dandayamana Dhanurasana 8. Tuladandasana 9. Dandayamana Bibhaktapada Paschimottanasana 10. Trikanasana 11. Dandayamana Bibhaktapada Janushirasana 12. Tadasana 13. Padangustasana 14. Savasana (2 min) 15. Pavanamuktasana 16. Sit-up 17. 18. 19. 20. 21. 22. 23. 24. 25. Bhujangasana Salabhasana Poornasalabhasana Dhanurasana Supta Vajrasana Ardha Kurmasana Ustrasana Sasangasana Janushirasana English Breath Of Life Half Moon Backbend Hands to Feet Awkward Eagle Water break Standing Head To Knee Standing Bow Balancing Stick Standing Separate Leg Intense Stretching Triangle Standing Separate Leg Head To Knee Tree Toe Stand Dead Body/Corpse Wind Removing Pose Sit-up (! ­ no Sanskrit) Cobra Half Locust Full Locust Bow (or Floor Bow) Fixed Firm Half Tortoise Camel Rabbit Head To Knee Intense Stretching Half Spine Twist Breath Of Fire First set 6 second inhale 6 second exhale 10 breath cycles 45-60 sec 10-20 sec 30 sec 10 sec per part 10-20 sec 60 sec 60 sec 10 sec 30-40 sec 20 sec 20-30 sec 30 sec 30 sec 120 sec 20 secs all parts 10-20 secs each part Second set 10 breath cycles 25-35 sec 10-20 sec 20 sec 10 sec per part 10-20 sec 30 sec 30 sec 10 sec 30-40 sec 20 sec 20-30 sec

10 sec 10 sec 10 sec 20 sec 40 sec 20 sec 30-45 sec 20-25 sec 20-40 sec 20-40 sec 20-40 sec 60 counts (usually around 2 exhales per second)

10 sec 10 sec 10 sec 20 sec 40 sec 20 sec 20-30 sec 20-25 sec 20-30 sec 20-40 sec 60 counts a little faster (usually around 3 exhales per second

26. Paschimottanasana 27. Arda Matsyendrasana 28. Kapalbhati

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